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Salmon prepared with garlic; rich in protein and omega-3 fatty acids.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Garlic salmon (150 g) has 312 calories. That works out to 208 calories per 100 g. It contains 2.3 g of carbs, 34.2 g of protein, 18.5 g of fat and 0.2 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 150 g
312
KCAL / 150G
Carbs
2.3g
· 1% DV
Protein
34.2g
· 68% DV
Fat
18.5g
· 24% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 44% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 3.75 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 34.2 g | 68% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 312 kcal |
| 1 ounce (medium) | 28.4 g | 59 kcal |
| 100 g | 100 g | 208 kcal |
| 1 piece (small) | 100 g | 208 kcal |
| 1 serving (small) | 120 g | 250 kcal |
| 1 serving (medium) | 180 g | 374 kcal |
| 1 piece (large) | 200 g | 416 kcal |
| 1 serving (large) | 250 g | 520 kcal |
Calculated from 208 calories per 100 g.
Garlic salmon is made by seasoning salmon with garlic, oil, and herbs, then cooking it until the flesh flakes easily. Add lemon for brightness, and keep the garlic spread evenly over the fish so each bite is well seasoned.
Yes, garlic salmon cooks well in a foil packet. The foil helps retain moisture and keeps the garlic from scorching; open the packet near the end if you want the surface less steamy and more browned.
Yes, garlic salmon can be cooked in an air fryer. Arrange the pieces in a single layer so air can circulate, and check the thickest part for doneness; garlic mixed with a little oil is less likely to burn than dry minced garlic.
Either works for garlic salmon: butter gives it a rich, savory finish, while olive oil keeps the flavor lighter and suits Mediterranean-style seasoning. To prevent butter and garlic from browning too quickly, add them toward the end of cooking.
You can use lemon both before and after cooking garlic salmon, but a squeeze at the end keeps its flavor fresh. A long soak in lemon juice can firm the fish’s surface, so use it briefly as a marinade.
Yes, garlic salmon can be cooked with the skin on; it helps hold the fillet together and can turn crisp in a pan. Place the skin side down first, and remove the skin after cooking if you prefer not to eat it.
Garlic salmon usually tastes bitter when the garlic has burned. Minced garlic browns quickly in a hot pan or oven, so mix it with oil, use larger pieces, or add it near the end of cooking.
Reheat garlic salmon gently, covered, with a small splash of water or broth to help keep it moist. Stop as soon as it is hot throughout; repeated or high-heat reheating can make the fish dry and intensify the garlic flavor.
Yes, cooked garlic salmon can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator before reheating, and expect the texture to be somewhat softer than freshly cooked salmon.
Roasted broccoli, asparagus, green beans, and zucchini pair well with garlic salmon because their mild flavors complement the garlic without overpowering the fish. A crisp salad is another good choice when you want a lighter plate.
Vitamins
B12
4.8µg · 200% DV
Vitamin D
16.35µg · 82% DV
B3
13.05mg · 82% DV
B6
0.96mg · 56% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
378mg · 54% DV
Potassium ⭐
576mg · 17% DV
Iodine
23µg · 15% DV
Sodium
98mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 312 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Garlic salmon is salmon seasoned with garlic and cooked in a pan, oven or on the grill. The garlic’s savoury bite complements the fish’s rich flavour, while properly cooked salmon stays tender and moist. It is served in many ways around the world: with salad or vegetables for a simple supper, or alongside potatoes, rice or grains for a more substantial meal. Lemon and fresh herbs make an easy, bright finishing touch.
It is a protein-rich main with very little carbohydrate; a 100 g portion provides 22.8 g of protein. Pair it with vegetables for a lighter plate, or add a grain or potato when you want a heartier meal.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.75g
MONOUNSATURATED
6.75g
POLYUNSATURATED
4.65g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.